How to do the Dumbbell Front & Side Press Superset
Primary: Side Delts · also works Triceps, Upper Back.
The Dumbbell Front & Side Press Superset is a challenging shoulder exercise that combines two pressing movements into one sequence, targeting the anterior, lateral, and, to some extent, the posterior deltoids. It also engages the triceps and upper back muscles, increasing the overall upper body strength and stability. This exercise is ideal for intermediate and advanced fitness enthusiasts looking to enhance their shoulder muscle endurance and definition.
Step by step
- 1
Begin standing with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height, palms facing forward.
- 2
Press the dumbbells directly overhead and then lower them back to shoulder height.
- 3
Without resting, move the dumbbells out to the sides and press them up again, returning to shoulder height. This completes one rep.
Coaching cues
- Keep your core engaged throughout the exercise to maintain balance.
- Ensure to control the movement, especially when lowering the dumbbells to prevent injury.
- Avoid shrugging your shoulders during the press to focus the effort on the deltoids.
Sets, reps and where it fits
Muscle
3–4 × 8–12
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Dumbbell Front & Side Press Superset alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Dumbbell Front & Side Press Superset work?
Primary: Side Delts. Secondary: Side Delts, Triceps, Upper Back
How many sets and reps of Dumbbell Front & Side Press Superset should I do?
For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Dumbbell Front & Side Press Superset?
Same movement pattern, different equipment: Dumbbell Shoulder Press, Seated Dumbbell Press, Arnold Press, Band Shoulder Press, Machine Shoulder Press, Dumbbell Shoulder Press Standing.
Is the Dumbbell Front & Side Press Superset good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.